September is National Whole Grains Month — a great time to sample new grains and cook with old favorites.  So when Freekehlicious offered to send me some freekeh to try, I gladly accepted.

According to information Freekehlicious provided, freekeh is an ancient grain, with a lot of healthful qualities.  The roasted wheat is harvested while it’s young and green, then parched, roasted, and dried.  “Freekeh” means “to rub” in Aramaic, which refers to the method by which freekeh is made.

Nutritionally, freekeh is low on the glycemic index, and high in fiber, protein, and calcium.  It cooks much like rice, but is lower in carbs than brown rice.  A serving of freekeh (42 grams) provides, among other things, 150 calories, 6 grams of dietary fiber, 6 grams of protein, and 25 milligrams of calcium.  An added bonus is that it has prebiotic properties, which aid in digestion.

Freekeh is available two ways — whole grain and cracked:

I chose to try the cracked freekeh first:


I followed the package directions, cooking 1/2 cup of freekeh in 1-1/2 cups of water for 20 minutes.  The freekeh cooked up plump and fluffy:


I used the cooked freekeh to make Freekeh with Farfalle and Mushrooms, which is a riff on Kasha Varnishkes, a dish my parents used to make using kasha, also known as buckwheat groats.  With the addition of the sautéed onions and mushrooms, the freekeh was a filling and toothsome side dish, an excellent accompaniment to the grilled sausages we had that night.

This month, why not let your freekeh flag fly!

  • ½ cup cracked freekeh
  • 1-1/2 cups water
  • 1 cup cooked mini farfalle
  • 1 tablespoon olive oil
  • 1 medium sweet onion, diced
  • 4 ounces mushrooms, thinly sliced
  • Salt and pepper, to taste
  1. Place freekeh and water in a medium saucepan. Bring to a boil over high heat, then reduce heat and simmer, covered, for approximately 20 minutes, until water is absorbed and freekeh is tender.
  2. Heat oil in a medium nonstick skillet over medium-high heat. Add onion and saute until golden. Add mushrooms, and continue cooking until mushrooms are tender. Stir in cooked freekeh, and season to taste with salt and pepper. Serve hot.